Warm-Up 800/20:00
300 freestyle
100 Back
100 Choice Stroke
4x50's I.M by 50 12.5 of each stroke @1:15-1:30
4x25 Sprint Cycle @:40
300 freestyle
100 Back
100 Choice Stroke
4x50's I.M by 50 12.5 of each stroke @1:15-1:30
4x25 Sprint Cycle @:40
Pirate Fact: Edward Teach, better known as Blackbeard, was one of the most feared pirates of all time.
He would tie slow-burning fuses into his beard and light them during battle to create a terrifying image.
Drill Set 400/10:002 x 50 freestyle: catch-up drill @1:00-1:15
2 x 50 backstroke: 6 kicks 5 Strokes 6 Kicks @1:15
2 x 50 Breast -25 Hand Lead Breast Stroke Kick -25 1p 2k @1:15
2 x 50 Fly 3right arm -3 Left arm -3 Full Strokes@1:15
Pirate Fact: William Kidd, also known as Captain Kidd, started as a privateer, legally plundering on behalf of his country.
However, he was later branded a pirate after the line between legal privateering and illegal piracy blurred.
Pull Set 600/13:00
6x100 Free W/ Choice Pull Equip Desc. 1-3,4-6 @ 2:00-2:10
6x100 Free W/ Choice Pull Equip Desc. 1-3,4-6 @ 2:00-2:10
Pirate Fact: Bartholomew Roberts, known as "Black Bart," was one of the most successful pirates of his time. He captured over 400 ships during his brief but notorious career.
Kick Set 400/10:00#1 no Fins #2 Fins
2x200 @:20 Seconds rest -as 100 Steady Kick,50 Build to Fast Kick, 50 Smooth Kick
Pirate Fact: Anne Bonny was one of the most famous female pirates. She was known for her fiery temper and ruthless nature.
Main Set 2200/50:002 Rounds
1. no Equip 2. Choice Equip
4 x 100 Fast ( set goal time. try to make time for all 4) @2:00-2:30
6 x 50 active Recovery @1:00-1:30
4 x 50 All out @ 1:00-1:30
1 x 200 active recovery @ Reset
1. no Equip 2. Choice Equip
4 x 100 Fast ( set goal time. try to make time for all 4) @2:00-2:30
6 x 50 active Recovery @1:00-1:30
4 x 50 All out @ 1:00-1:30
1 x 200 active recovery @ Reset
Ching Shih was one of the most powerful pirates in history. She commanded over 300 junks and had tens of thousands of men under her command.
Cooldown 200/4:00200 Smooth
Davy Jones is a character from maritime folklore, often represented as the devil or demon of the sea, and associated with the concept of the sailor's afterlife.
The term "Davy Jones' Locker" is used to refer to the bottom of the sea, or a state of death among drowned sailors and shipwrecks.
2.074 nmi (nautical miles) 107 Minutes